Thursday, 30 April 2015


Garlic contains allicin, a naturally occurring antioxidant that may help improve heart health. Compounds in garlic also act as powerful antioxidants. There is some evidence that garlic may lower blood pressure and LDL-cholesterol levels — as well as decrease levels of homocysteine — a by-product of protein breakdown that causes inflammation and damages blood vessels.

Although most of the studies that support the health benefits of garlic are done with garlic supplements, they certainly encourage the continued use of garlic as a delicious flavor enhancer in everyday food. Because garlic can act as a blood thinner, it’s important for you to check with your doctor before adding large amounts of garlic to your diet if you take any blood-thinning medications (such as Warfarin) or aspirin. 

If bad breath (also known as halitosis) is a problem for you, cutting down on garlic and onions may help. These Allium vegetables contain smelly compounds that get absorbed into your bloodstream and exhaled from your lungs for hours after you eat them.

People who suffer from IBS (Irritable bowel syndrome) should be careful about eating onions and garlic, as they are common IBS trigger foods and may lead to discomfort after eating them. Raw garlic, in particular, can be difficult for some people to tolerate, especially if IBS is an issue; so if you have a sensitive stomach it’s probably best to add garlic only during cooking.

Friday, 24 April 2015

Wholefood nutrition: Eggwhites

Egg whites are a versatile low-calorie, fat-free, high-quality protein choice. For only 17 calories you get 4 g of protein per egg white — talk about lean protein! Egg whites can help you maintain strong bones, muscles, nails, and hair. Plus, all that protein will help you stay satisfied for hours after a meal. Egg whites can be eaten hard-boiled on their own, enjoyed as a topping for salad, or substituted for whole eggs in egg salad; they can also be used as the base of a vegetable omelet or in place of whole eggs in baked goods.

Friday, 17 April 2015


Also called "ladies' fingers," there's more to this veggie than its slimy reputation. Rich in fiber and disease-fighting antioxidants such as vitamin A and C, you can control the texture/slime-factor by varying the cooking technique. Be it green or reddish-purple, okra tastes great simply sliced and sautéed with other seasonal vegetables such as corn and tomatoes. Another simple preparation would be to roast it, whole, with oil, salt, pepper and seasonings like smoked paprika. Browned and slightly crisp, you can eat it as is or add it to a salad or side dish. 
#Excellentforweightloss #improveseyesight #stimulatesnervefunction #promoteshealthypregnancy #promoteshealthylookingskin  #excellentbonebuilder

Tuesday, 14 April 2015


One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety. When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. If you're already getting enough zinc, then it may not help your mood to chow down on cashews (or other zinc-rich foods like oysters, beef, chicken and yogurt). But, cashews are also rich in omega-3s and protein, so they're a smart snack no matter what.

Thursday, 9 April 2015

Whole foods: nutritional value of oranges

Oranges contain moderate amounts of sugars. They are contain minerals such as potassium and calcium which stands out, iron and magnesium are present in smaller amounts. 

In addition to vitaminC, oranges contain carotenoids that are responsible for their typical color, vitaminB1 and vitaminB2. 

They contain folic acid an essential nutrient for proper development of the fetal nervous system.

It is discovered that there are about 170 different phytochemicals in orange.

They are rich in vegetable fiber which fights cholesterol.

Eating oranges daily is indicated for not colds and flu, but for any type of infectious disease, including those associated with childhood, and even AIDS. 

Regular orange consumption, including the pulp, and even the white inner peel, is associated with reduced blood cholesterol, lower blood pressure, and lower risk of arteriosclerosis, arterial thrombosis and heart disease.

Friday, 3 April 2015

Eating Just A Serving Of Spinach Every Day Could Make Your Brain 11 Years Younger

Consuming just a daily serving of spinach -- or any type of leafy green, for that matter -- may help slow the process of age-associated cognitive decline, according to a new study. The reason? Vitamin K. 

A group of researchers at Rush University in Chicago who analyzed the diets and mental functions of 954 elderly people over a five year period found that those who incorporated more green in their diets were more likely to be mentally sharp

The researchers tracked the diets of participants, whose age averaged 81, for an average of five years. They found that people who ate one or two daily portions of green leafy vegetables had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.
Beyond spinach, vegetables like kale, collards and mustard greens could also be effective in slowing down the brain's aging process. Previous studies have found that both folate and beta-carotene are brain boosters, but this study is the first to evaluate the benefits vitamin K has on the brain.

“No other studies have looked at vitamin K in relation to change in cognitive abilities over time, and only a limited number of studies have found some association with lutein," said Martha Clare Morris, Sc.D., assistant provost for community research at Rush University Medical Center and the leader of the study's research team. The team believes that other foods high in these nutrients, like asparagus, brussels sprouts and carrots could provide the same benefits as the darker greens, and they intend to expand their research to explore this possibility.

The research holds promise for a brain booster that is accessible and affordable. "Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia,” Morris said.

The study was presented at the Experimental Biology meeting on March 30.

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